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The Real “Secret” To Healthy Weight Loss

UN Goal:

Ensure healthy lives and promote well-being for all at all ages

Driving Question

How do we achieve a healthy lifestyle pertaining to weight?

What is the problem?

Problem 1: Obesity

The first problem that I would like to address is obesity. This has become a major health problem in our world. According to the World Health Organization, people classified as “obese” has tripled in number compared to 1975. What does this look like? “39% of adults aged 18 years and over were overweight in 2016, and 13% were obese(Obesity and Overweight, 2018).”

Obesity can be defined as “weight that is higher than what is considered as a healthy weight for a given height,” It is usually classified by body mass index. BMI is the “person’s weight in kilograms divided by the square of his height in meters (kg/m2)(Obesity and Overweight, 2018).” Someone who is overweight has a BMI greater than or equal to 25, and an obese individual has a BMI greater than or equal to 30.

There are two main causes of obesity. The first is an increased and excessive intake of “unhealthy foods” which are high in fat. The second is physical inactivity due to lack of exercise and sedentary forms of work

Effects of obesity are devastating to human health. These include:

  • Cardiovascular diseases (Heart problems)
  • Diabetes
  • Musculoskeletal diseases (Diseases in the joints, muscles, tendons, and etc.)
  • Depression
  • and many more.
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Problem 2: Unhealthy Weight Loss

The second problem I would like to discuss is the many unhealthy methods of weight loss that many people attempt. These are often caused by people subscribing to fad diets, or simply trying to lose weight with no prior knowledge whatsoever.

Fad diets are diets advertised over all types of media and claim to quickly help weight loss, be the best method in the world, and etc. These include starvation diets, dietary supplements, unconventional diets, and cleanses/detoxes. “In the U.S. alone, consumers spend $33 billion each year on weight loss products.” However, as a result in partaking in one of these diets, one can lose out on essential nutrients causing them to become very unhealthy, and lose a large amount of weight very quickly. These methods are also not permanent. In addition to the many bad effects on the body, people participating in these diets will quickly gain back their weight. Diets which include special types of pills or drink may not experience a change at all.

Solutions:

Solution 1: Avoid Fad Diets

Avoiding unhealthy weight loss methods such as fad diets is the first step towards healthy weight loss. (duh) However, fad diets make an extremely convincing case for themselves and are hard to identify. In order to avoid these, consumers should attempt to identify a fad diet by looking for these common guidelines give by clevelandclinic.org:

  • Recommendations that promise a quick fix.
  • Claims that sound too good to be true.
  • Simplistic conclusions drawn from a complex study.
  • Recommendations based on a single study.
  • Dramatic statements that are refuted by reputable scientific organizations.
  • Lists of “good” and “bad” foods.
  • Recommendations made to help sell a product.
  • Recommendations based on studies published without peer review.
  • Recommendations from studies that ignore differences among individuals or groups.
  • Elimination of one or more of the five food groups (fruits, vegetables, grains, protein foods, and dairy).

Solution 2: Healthy Weight Loss!

The optimum amount of weight loss per week is 1- 2 pounds. Often times fad diets will cause you to lose way more weight than this, but at a high effort and less sustainable method. 1-2 pounds a week is something that is easy(er) to maintain for long term weight loss.

The many different factors that come into play with weight loss.

  1. Healthy eating habits

The first step is to try and eliminate many common unhealthy eating habits. These include(as listed by CDC.gov):

  • Eating too fast
  • Always cleaning your plate
  • Eating when not hungry
  • Eating while standing up (may lead to eating mindlessly or too quickly)
  • Always eating dessert
  • Skipping meals (or maybe just breakfast)

To replace these habits, we can install new ones, which include:

  • maintain a consistent and healthy eating pattern
  • eating breakfast everyday
  • eat more slowly
  • plan healthy meals ahead of time
  • eat only when you are truly hungry (not when you are bored)

2. Exercise

Including 60-90 minutes of moderate to vigorous physical activity for most days of the week is an important factor in trying to lose weight. Physical activity burns calories, and decreased calorie intake leads to weight loss. Moderate examples of moderate physical activity are(as given by CDC.gov):

  • Walking briskly
  • casual bike rides
  • Light yard work (raking/bagging leaves or using a lawnmower).
  • Light snow shoveling.
  • Actively playing with children.

Examples of vigorous activities are(as given CDC.gov):

  • Jogging/running.
  • Swimming laps.
  • Rollerblading/inline skating at a brisk pace.
  • Cross-country skiing.
  • Most competitive sports (football, basketball, or soccer).
  • Jumping rope.

3. Eating Healthy Foods

Just because you are trying to lose weight does not mean that you have to give up all of your favorite foods. You still eat them, as long as it is once and a while, and you maintain a healthy balanced diet. This includes(CDC.gov):

  • and emphasis on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  •  lean meats, poultry, fish, beans, eggs, and nuts
  • foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • meals that stay within your daily calorie needs

In conclusion, we have to remember that there is no trick or gimmick that we can utilize in order to breeze through weight loss. We must put in the time and effort in order to lose weight, instead of relying on a special pill to solve all of our weight loss problems.

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Connection to Class/SDG

In our Biomedical science class, we study the anatomy of the body from a medical perspective, as well as many of the diseases that may affect the body. My topic connects to the class as I discuss how to keep those parts of the body healthy, as well as disorders that may affect them. It connects to the sustainable development goal, “Ensure healthy lives and promote well-being for all at all ages,” as healthy weight loss promotes healthy lives and well being.

Connection to Myself

Call to Action!

The only way to catalyze change is to spread this site. I would like for as many people as possible to see this site, in order for them to at least get an idea for how to properly lose weight, instead of doing it the wrong way. I plan on sharing this with as many of my friends and family as possible, and I encourage everyone else to do the same.

Engage

If anyone would like to ask questions or engage further, feel free to contact me via email at “20zootr@asij.ac.jp”

Works Cited

Cold, Flu & Cough et al. “Rapid Weight Loss.” WebMD. N. p., 2019. Web. 13 Apr. 2019.

“Defining Adult Overweight And Obesity | Overweight & Obesity | CDC.” Cdc.gov. N. p., 2019. Web. 13 Apr. 2019.

“Fast Weight Loss: What’s Wrong With It?.” Mayo Clinic. N. p., 2019. Web. 15 Apr. 2019.

Fivestarer.com. N. p., 2019. Web. 13 Apr. 2019.

“Healthy Eating For A Healthy Weight | Healthy Weight | CDC.” Cdc.gov. N. p., 2019. Web. 15 Apr. 2019.

Information, Health et al. “Overweight & Obesity Statistics | NIDDK.” National Institute of Diabetes and Digestive and Kidney Diseases. N. p., 2019. Web. 13 Apr. 2019.

“Improving Your Eating Habits | Healthy Weight | CDC.” Cdc.gov. N. p., 2019. Web. 15 Apr. 2019.

Images-na.ssl-images-amazon.com. N. p., 2019. Web. 13 Apr. 2019.

“Life Church Meridian.” Facebook.com. N. p., 2019. Web. 15 Apr. 2019.

“Obesity And Overweight.” Who.int. N. p., 2018. Web. 13 Apr. 2019.

PathLabs, Team et al. “Know About Symptoms, Causes, Tests And Treatments Of Obesity.” Dr Lal PathLabs Blog. N. p., 2017. Web. 13 Apr. 2019.

“Physical Activity For A Healthy Weight | Healthy Weight | CDC.” Cdc.gov. N. p., 2019. Web. 15 Apr. 2019.

“65% Of Iranian Population Overweight, Obese.” Tehran Times. N. p., 2018. Web. 13 Apr. 2019.

Share this project
COMMENTS: 6
  1. April 30, 2019 by Abigail.Dutta

    This is a really good project, Rin. I can see how much research went into it and I am very impressed. You really covered many areas of obesity and used lots of diagrams to aid in this. I think your use of visuals was also very well done. I also like how you include healthy ways to lose weight, which really captures your point.

    • May 12, 2019 by Rin Zoot

      Thank you for your kind words!

  2. April 30, 2019 by Emma.McGaraghan

    This is such an important topic, and you have a wonderfully comprehensive overview of the issue! I love how in depth your explanations of both the causes of the problem and how to fix it on an individual level are. I wonder how this information could be spread to a more wider audience? The graph at the beginning proves the obesity epidemic in America is a large problem and must be addressed, and I wonder if there’s a way lawmaker or cultural influencers could become involved to help people understand this information better. Great job overall!

    • May 12, 2019 by Rin Zoot

      Thank you! I think a good way to spread awareness for these types of problems is through social media. This way, many young people who may be susceptible to these problems can become aware.

  3. May 02, 2019 by George.Downs

    I appreciated the fact that you addressed the fad diets that are so frequently advertised. I feel as if many people fall for these traps and weight loss really is as simple as doing the things you outlined. Nice project!

  4. May 12, 2019 by Rin Zoot

    Thank you! I agree. Way too many people fall for there fad diets.

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